Dryland Tip: Four-Point Hip Extension

Purpose:
Keeping a straight line in your spine is essential for maintaining streamline. As one lifts their leg, similar to an upkick, many athletes have difficulties maintaining this streamline position. This impairment in streamline results in aberrant movements and increases in drag.

Directions:
Get in the four point position with your hands under your shoulders and knees under your hips. Next, arch and round your back, then let your back settle in a straight line. Next, tighten your core and extend one leg without letting your back arch, shift, or rotate.